Friday 24, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

OPEN 17.1 today

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Thursday 23, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Strength:

Floor Press

10-10-10-10-10

Metcon:

3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 Goblet squats 32/24kg

Wednesday 22, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coaches choice

Strength:

Snatch

3-3-3-3-3

Metcon:

Oh this chipper.....

50 of each of the following

Calorie row
Wall ball 20/16lb
Deadlift 102.5/70kg
KB swing 32/24
Front squats 70/50kg
Calorie on the air dyne

Tuesday 21, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coach Derek is killing it with his ab destruction

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

10 min EMOM
8 burpees
30 double unders

Right into

10 min EMOM
6 toes 2 bar
6 OHS 60/42.5kg

Monday 20, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

6am coach choice

Strength:

OHS

3-3-3-3-3

Metcon:

27-21-15-9

Shoulder to Over head
Box jump overs

27=70/47.5kg
21=75/525.5kg
15=85/55kg
9=92.5/60kg

30/24 inch box

Friday 17, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

100 double KB sit ups

Strength:

Sumo deadlifts

5-5-5-5-5

Metcon:

5k row

Thursday 16, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 toes 2 bar

Strength:

Floor press

3-3-3-3-3

Metcon:

It is Lexi's 22nd BIRTHDAY!!!!

22 minute AMRAP

2 snatch 60/40kg
16 wall balls 20/16lb
95 double unders

Wednesday 15, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Skill:

100 ab mat sit ups - add weight

Strength:

Push press

3-3-3-3-3

Metcon:

27-21-15-9

Deadlifts
Box jumps

Deadlifts weight increases each round
27 = 80/60kg
21 = 100/80kg
15 = 120/100kg
9 = 140/120kg

Tuesday 14, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

75 evil wheels

Strength:

Front squats

3-3-3-3-3

Metcon:

EMOM 3 minutes
2x
10 OHS 42.5/30kg
10 C2B pull ups

INCREASE reps by 2 every 3 minutes until failure

***FINISH 3 rounds (14 reps of both 2x)

Monday 13, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 hollow hold to supermans

Strength:

Back squats
5x5 at 60%

Metcon:

10x
30 cal row
10 HSPU

20 minute time cap

***Cash out - 30 thruster 52.5/35kg

Friday 10, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

MAKE UP ANY LIFTS YOU MISSED

If you didn't miss a lift - Front squats

Metcon:

Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

Thursday 9, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Strict Press

Metcon:

27 thrusters 52.5/35kg
27 calorie row
21 thrusters 60/42.5kg
21 calorie row
15 thrusters 70/47.5kg
15 calorie row
9 thrusters 75/52.5kg
9 calorie row

(just writing this - I almost threw up in my own mouth)

Wednesday 8, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Back squats

Metcon:

20 min Cap

55 deadlifts 102.5/80kg
then
10x
5 pull ups
10 push ups
15 air squats
*** if you get through 10 rounds start back on deadlifts

Tuesday 7, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Bench Press

Metcon:

25 C2B pull ups
then
21-15-9
Bar facing burpees
Barbell OH walking lunges 42.5/30kg
then
25 C2B pull ups

Cash out:

See 1-3-17

Monday 6, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Deadlifts

Metcon:

E4MOM till unable to complete a full round - YOU MUST DO 3

18 calorie row
6 bar muscle ups
12 front squats 60/42.5kg

Cash out:

See 1-2-17

Friday 3, February 2017

Warm up:

100 double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

:) abs of steel this week

Strength:

Snatch
***2 nd day of it - looking for a PR

Metcon:

12 min AMRAP

50 Double unders
15 back squats 60/42.5kg

Thursday 2, February 2017

Warm up:

100 double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

You know coach chooses 6am

Strength:

Snatch
20 minutes

Metcon:

5x
3 min AMRAP rounds
1 minute rest between

3 snatch 60/42.5kg
6 HSPU
9 front squats

Wednesday 1, February 2017

Warm up:

100 Double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

6am coaches choice all core this week

Strength:

Clean and jerks
20 minutes
HEAVY

Metcon:

21-18-15-12-9-6-3

Calories row/airdyne
Deadlifts 82.5/60kg
Toes 2 bar

Tuesday 31, January 2017

Warm up:

100 Double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

6am coaches choice all core this week

Strength:

Cleans
*20 minutes get Heavy
**Catch in the hole when you need too

Metcon:

50 air squats
50 clean and jerks
102.5/70kg
40 air squats
4 clean and jerks
30 air squats
3 clean and jerks
20 air squats
2 clean and jerks
10 air squats
1 clean and jerk